Many cycling-class regulars will tell you that the fun and sweaty challenge of the workout depends in large part on the instructor's style. Caroline Jordan, who teaches studio cycling at Equinox in San Francisco, says she's been to some classes where techno music is blasted and the teacher doesn't say a word, and to others with detailed drills and a cheering crowd. To motivate her students, Jordan plays upbeat music and "puts the mind into the muscle" by encouraging students to visualize their goals and repeat a "workout mantra" like "Every day I get healthier and stronger."

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Occupation: Life coach and fitness professional

Activity: Studio cycling

Describe this activity: A cardio class using an indoor "spinning" bike. There is a knob to adjust your resistance and make the workout more challenging or easy to handle, depending on the instructor's directions and your preferences. Usually the class is 45 to 60 minutes, with the instructor leading you through a warm-up, cardio workout and cool-down. Expect to sweat a lot.

Greatest benefits: It's a low-impact exercise designed to accommodate all fitness levels. The bike will only work as hard as you want it to as both the speed and resistance are in your control. It improves cardiovascular health, strengthens legs and burns calories.

Advice: Remember to ride at your own pace, and learn the seated movements before advancing to standing movements and jumps. Always stay in control and focus on your form - shoulders down, core engaged.

Gear: Moisture-wicking tops, padded cycling shorts, shoes with a thick sole or cycling cleats, a towel and a water bottle.